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Tuna pasta with sweetcorn and peppers

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Serves:2 Adults

Tuna pasta with sweetcorn and peppers

This recipe is not only low in salt and sugar, but an excellent source of protein! 

About this recipe

Featured on the RTE programme Operation Transformation

Ingredients

  • 80g wholewheat penne pasta
  • 25g butter
  • 25g plain flour
  • 200ml low fat milk 
  • 2 tablespoons of dijon mustard or tomato puree
  • 1 green pepper
  • 130g tin tuna in spring water
  • 200g tin sweetcorn (low sugar and salt)
  • 1 tablespoon of snipped fresh chives (optional) 

Method

  1. Cook the pasta in a pan of boiling water for 10-12 minutes or according to packet instructions. 
  2. Melt the butter in a small over over a medium to low heat. Stir in the flour and cook for 1 minute, stirring quickly with a wooden spoon to make a smooth glossy paste (roux).
  3. Remove from the heat and gradually pour in the milk, whisk until smooth after each addition.
  4. Bring to the boil, then stir in the mustard or tomato puree until evenly combined. Reduce the heat and simmer gently for 5 minutes, stirring occasionally, until smooth and thickened.
  5. Cut the green pepper in half and remove the core and seeds, then using a small sharp knife, cut into dice.
  6. Drain the tuna and sweetcorn and fold into the sauce with the diced green pepper.
  7. Drain the pasta into the sink in a colander and then return to the pan and fold in the tuna and vegetable sauce with the chives.
  8. Divide among bowls to serve. 

What you will need

  • Chopping board
  • Chopping knife
  • Measuring jug(for liquids)
  • Saucepan
  • Sieve
  • Whisk

"This tuna and vegetable sauce could be made up to 3 days in advance and stored in an airtight container in the fridge."

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